Well, looky here! Another Friday has made its appearance. And not a moment too soon. I have had my plate full this week. All in the best of ways – working, organizing and facilitating my small group, Bible study, and time with the family (number one). Let’s just say I brought out a lot of my tips I shared on effectively using time this week.
Now, some things I couldn’t shorten…like my second 7 mile run of the week this morning. I already have it covered before the kids wake up because I knew that was my most opportune time for the day. You won’t just suddenly find the time – you have to make the time. 7 miles in 1:03:52 + some core work and I’m DONE. What a way to start the day!
Although, I know that sometimes schedules really DO leave only a limited amount of time for a workout. Which is where I found myself this past Wednesday afternoon. I came up with a workout that I knew I had to share with you. It had my heart a-thumping and my entire body worked all under 30 minutes. I didn’t even have to hop around like a crazy person at the gym. I nabbed a bench, a lighter and a heavier set of dumbbells, then went to town.
Use this workout for those times when…well…when life isn’t giving you much time for anything else. At least you can still be boss when it comes to treating your body right.
Complete each exercise for the given number of reps or time back to back with little to no rest in between exercises. Go through the circuit 2-3 times, with 2-3 minutes rest between each round of the circuit.
- Side Step-Up with Leg Lift
- Bench Push-Up Into Side Plank (like in the link but done with hands on the bench)
- Bench Popovers
- One Arm Dumbbell Row
- One Leg Sit N Stands (place heel on the ground without bearing weight to modify – I had to on the 2nd set!)
- Dumbbell Bench Press
- Sprint Bench Toe Taps
- Dumbbell Reverse Flyes
- Bench Jumps
- Bench Dips
- Concentration Curl
I only had time for 2 rounds, which took me about 25 minutes and left me a sweaty mess. Whew! Talk about a good workout for a Friday. Or any day. Be sure to try this one out…then let me know how you like it.
For fun: What was the best part of your weekend? What are you most looking forward to this weekend?